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Our Members Asked:
Are light boxes effective for preventing and treating seasonal affective disorder (SAD), also known as "winter depression," or circadian rhythm disorders such as jet lag? Which light boxes are best?
Answer:
Light boxes, also known as bright light therapy boxes or phototherapy boxes, are promoted for relieving seasonal affective disorder (SAD) or "winter depression," and for certain circadian rhythm disorders. These products are designed to mimic outdoor light. Experts believe that exposure to light boxes helps suppress the release of melatonin, a hormone that maintains the sleep-wake cycle and that is overproduced in people with SAD, and increase the production of serotonin, a brain chemical that affects mood and tends to be lower in people with SAD. By normalizing levels of serotonin and melatonin, bright light therapy is believed to help regulate the body's daily rhythm to improve mood, sleep, and behavior (National Institute of Mental Health, Seasonal Affective Disorder Fact Sheet).
Use of light boxes can help treat SAD in people with mild to moderate symptoms. It is unclear if light boxes help prevent SAD. Light boxes have shown modest benefit in improving sleep in people with certain circadian rhythm disorders. People considering light boxes for SAD should be sure to select a device that provides 10,000 lux of light at a specified distance from the device. The device should not emit a significant amount of UV light, and it should have a large, illuminated surface area.
Sign in as a member for more details about the following:
- Are light boxes effective for treating or preventing SAD?
- Who is most likely to benefit from a light box?
- How should light boxes be used by people with SAD?
- Are light boxes effective for circadian rhythm disorders?
- Which light boxes meet the requirements? (See our recommendations)
- Is light therapy safe? Who should not use a light box?
- Are light boxes covered by insurance?
- Can you make your own light box?
- Do bright light glasses reduce symptoms of depression or improve sleep?
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8 Comments
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T Allen
January 14, 2025I'm north of 43* latitude so I start using a light box for an hour or 2 before sunrise from Oct until March. I base the time it's on from when I get up at 5am until the sun is up enough to see outside. The box is in the kitchen where I walk by it frequently and it's about 7' and a 70* angle from the table while I eat breakfast and read the news. So it's not shining directly in my face all the time but periodically. It works great and I've used this routine for years after I forgot to start before Dec a few times and suffered the consequences of SAD.
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kitteh mama
December 23, 2023Thank you very much for your review!!
ConsumerLab.com
December 26, 2023Glad to help!
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Grace15513
April 18, 2023If a person has a slight macular issue, could they wear polarized sunglasses or would that defeat the purpose?
ConsumerLab.com
April 21, 2023Since sunglasses cause less light to reach the eye, which is needed for a light box to work, people are generally advised to avoid wearing such eyewear while using a light box. Also, be aware that people with macular degeneration are typically advised to avoid light boxes unless recommended by their doctor, as noted in the following section of our article: https://www.consumerlab.com/answers/light-boxes-for-seasonal-affective-disorder/light-box/#cautions
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victoria15504
January 24, 2021I just wanted to mention that if your glasses have transitional lenses, you shouldn't use them with the light box because they block the light. I was using the light box daily for 3 weeks when I realized I was doing this. I got a separate pair of drugstore reading glasses to use for this purpose.
Jeff S
February 13, 2022Interesting point. Thanks for sharing!
Jm5511
March 01, 2023Transitions lenses only darken in response to UV light, which a good light therapy lamp does not emit. They are perfectly clear otherwise, except for Transitions brand XtraActives, which have a very slight tint indoors. I use regular Transitions lenses (not the XtraActive version) and also a generic brand of transitional lenses all the time with light therapy and have no problem.
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